The Focus On You

*Motivational & Self-Care Blog*

Tag: journal (page 1 of 2)

20 Journal Prompts For Anger And Anxiety

Regardless of your source of angst, writing is a safe and healthy way to process our emotions. Last week’s post focused on ways to diffuse anger and I mentioned the importance of editing what we write.

These journal prompts can help you specifically with feelings of anger and anxiety. Even if your anxiety attack has passed, it is good to process it verbally or on paper. Personally, my anxiety attacks hit me AFTER a stressful encounter or situation so I try to process my stress through writing.

  1. I can create good karma by……
  2. On days like this I prefer to be………
  3. One lesson I have learned by withholding my anger was….
  4. I’m glad I have these tools (______________) to help me when I’m feeling ___________.
  5. These social media friends understand how I feel: _____________________
  6. I need to avoid these people to keep me from feeling worse:
  7. I enjoy doing this (______________) when I’m feeling anxious.
  8. Last time I felt like this I did these things to feel better: ___________________
  9. I will call my therapist, mentor or sponsor on this day (____________) and ask that we focus on…………
  10. I will read these books or blogs that help me understand my feelings:
  11. Instead of feeling _________, I want to feel this ___________. A barrier that keeps me from feeling better is this: ___________. I will limit this barrier in my life by……
  12. When I isolate for too long………
  13. I can go to this safe and brave space………..
  14. I will no longer blame myself for……..
  15. I know I am stronger than this emotion because…………
  16. I need to focus on my goals again. I can do this today by………
  17. I need to let go of………….
  18. The songs that will calm my mood:
  19. Dear Anger, (describe what color your feeling is)
  20. Dear Anxiety, (describe what color your feeling is)

Additional resources:

How To Save Yourself From Crippling Anxiety

Interested in learning how to meditate? I just added the Calm app and I’ll be testing it out this week on my Instagram Stories.

Has journaling helped you manage anger and anxiety in the past? 

Need Help With Journaling?

Originally published on October 19, 2015. This post contains affiliate links

Have you ever felt stuck when starting to journal?

Are you more likely to journal during difficult times? Did you know it is also helpful to practice gratitude journaling regardless of your circumstances?

Let’s start with a few facts about the benefits of journaling.

  1. Journaling is seen as beneficial in trauma therapy and addiction treatment. Sometimes this “narrative therapy” can help clients move past guilt and re-write their stories, focusing more on future goals.
  2. One study on daily writing practices resulted in increased immunity in sick patients.
  3. Writing groups have also been effective in prison populations. I enforced homework and daily reflections when working with ex-offenders in addiction treatment. Their journal provided a snapshot of their progress before and after treatment.

 

Journal prompts

During tough times:

Today I feel…….

I will make tomorrow better by….

(From Brene Brown) The story I am telling myself is……..

I can draw strength from……

I need to change……

I want to tell you……

My past strengths include…….

I have been courageous when……

The problems I keep bumping into are telling me…….

People have looked up to me for……….

 

During peaceful/happier times:

When I do ___________, I feel alive.

What I love about myself is…….

I continue to get better at……..

I was compassionate with myself today when……….

What inspired me today was……..

The little things I am grateful for are…………

I feel powerful when……..

What worked about today?

 

If you are struggling with emotions (loneliness, anger, fear, anxiety) write a letter to that emotion.

Dear Anxiety, ………

Dear Grief, …………

OR

Write a letter to your Higher Power.

If you are struggling with a health issue, write a compassionate letter to your body OR feel free to cuss out the body parts that are assaulting you today……..

Dear Fibromyalgia,

Dear Degenerative Discs,

Whether you write in a spiral notebook, Word document or leather bound journal, just write.

If you worry about the safety of your entries, shred them, pour coffee grounds on them or password protect them. All that matters is getting it OUT of your head.

Your paper, computer, journal book won’t judge you or talk back to you.

Silence your inner judge and write openly. Click To Tweet

Tip: Date your entries to mark your progress.

 

 How do you stay motivated to continue journaling? If you would like to receive my monthly newsletter, which features bonus content, sign up here

P.S. Have you ever thought about gifting a journal to a friend or family member? It would make a thoughtful gift! Here are a few samples of journals that you can purchase now through Amazon!

                                                             

 

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